Saturday 10 June 2017

Why you're destined to fail at losing weight!

Weight loss is easy right?

We all know what to do;

*Eat Healthy Food
*Cut back on sugar
*Count calories
*Exercise More

What could be easier?

So why are we not all running around in size 10's?  Why is the average dress size for a woman in the UK a size 16?  Why are obesity rates on the rise, putting pressure on health services up and down the country?

The reason is there are SO many ways to be successful at weight loss, there's slimming clubs, there's over 2,000 different diets books out there, there's also all these 'weight loss goo-roo's' - in fact, there's probably just too much information!  Information overload!!

You end up starting on the Atkins diet (low carb) then switching to the High Carb Diet, then there's low fat diets, then there's high fibre diets.....blah, blah, blah; then you get the 'Sue from accounts lost 10 stone on * diet (add your own)', or 'Rory from the pub lost his belly by doing * (insert random diet or exercise fad here)'.

Confusion reigns!

So, by the end you just end up eating everything there is, and sitting on the sofa wondering where to start.

Am I right?

Clarity is your problem - you see there are ONE HUNDRED ways to be successful, but there's only ONE way to fail.

I've studied this loads, with the ladies I coach and also reading research journals, and what the 'goo-roo's don't tell you is this;

'All diet and exercise programs will work. But only if you do.'

That's right - there is no Wizard of Oz, it's not a 'dark art', there are no secret magic pills or shakes.

There's only you and your mindset.

I use scientifically proven health methods when I'm coaching my (mainly) ladies.  We don't focus on weight loss, as it's irrespective to the health benefits that a nutritious diet and a good exercise & wellness program can bring.  Weight loss is a happy bi-product of this - but, it's what people want.

I can teach you how to lose weight quickly (we did this in one of our challenges, averaged 7lbs in a week), but that's not the key.  The key is to find something you love to do and stick with it.  And that's what I try to do with my clients, create programs and classes that keep them interested and motivated, so that they will stick to the program.

The ONE way to fail, is to STOP.

So I focus on my clients not stopping! Simples!

Sounds easy right, you and I both know that it is not.  It's my job to keep my 'Tribe' motivated and they, in turn, motivate me back (I'm human, after all).  But what if you're on your own, and you don't have a support network of like-minded people to help and guide you?  Then, I suggest that you find one, because the easiest way to stop your program is if you're not accountable to anyone, it's hard enough to lose weight as it is, but it's even harder to do it alone.

Have you lost weight only to put it all back on again?  Do you find it hard to stick to a program?  What are your blind spots - alcohol, chocolate, crisps? Find these kind of things out and make a start today, find something you love to do and do it.

Let me know how you get on.

Jill x

If you want to join my classes and my Tribe, then contact me via my Facebook page.

Monday 5 June 2017

Super Easy One-Day Detox

Hi there!

We all have those times where we've overindulged and where we feel our systems just need a good cleanse.  You know what I'm talking about, too much food, too much alcohol - everything feels sluggish and you feel like you just want a good kick up the butt and system reboot.

Firstly, do not, and I repeat DO NOT, let a couple of days or a week turn into a month or year of off the rails eating behaviour!  This is a minor blip and can be corrected, once you get back on healthy eating straight and narrow.

Use the one day detox to jumpstart your system and get you back on track.

I'm all about simplicity. No calorie counting, no complicated - you can eat this, this food equals this many syns (whatever that means, but I hear people saying it all the time!).  If you're eating high quality (I mean organic, and the best that you can afford) fresh, whole foods; and reducing processed, sugary foods - then there is absolutely no need to calorie count (in fact, I'm thinking counting calories is a bit 1980's now!).


1. Green Smoothie or Bone Broth for breakfast and lunch.

2. For supper a protein of your choice and a huge salad or veg or your choice.

3. 2 litres of water.

4. One HIIT session - here's one of mine here.

5. Drink the Detox Tea throughout the day.

6. No sugar (including Fruit, other than what's in smoothie), no alcohol and no caffeine.


Ginger is well known for it's benefits to the digestive system and has been used for years to help relieve nausea.  It's also great for relieving gas and also helping with menstrual cramps.
Lemon also aids digestion and gets everything moving through your system, it also gives your immune system a boost.
Apple Cider Vinegar (ACV) has powerful healing compounds which include acetic acid, potassium, magnesium, pro-biotics and enzymes.

1. Boil some hot water and put into a thermos flask.
2. Squeeze juice of 1 or 2 lemons (depending upon taste) into the water.
3. Grate the ginger (about 1/2 inch chunk) into the hot water (wash it well if it's not organic).
4. Depending on how big your themos flask is add 1-2 tablespoons of ACV.
5. You can also add some fresh mint, which also has excellent qualities for the digestive system.

Drink this throughout the day.  Take it with you wherever you go!

Use this as a kick-start to eating as healthy and naturally as you can, whenever you feel like you need a boost.  There isn't really such a thing as a 'Detox' as that's your liver's job, but being able to support your digestive system and help get things moving through your gut is massively important, and doing a day every now and then, like this, just gives your digestive system a chance to catch up.

Enjoy, and as always, report back!

Jill x


Remember the best way to continue with your detox is to join us at classes or why not book a 1-1 so that I can get a proper look at your nutrition and fitness and make a plan from there.

Don't forget to like our Facebook page!

Monday 22 May 2017

Why we all need Bone Broth and how to make it.

Hi All

One of the things that I recommend for everyone when we start talking about nutrition and health is bone broth.  I come from the North East of England and everyone here remembers (or still has) Sunday roast dinner.  Unfortunately, nowadays, the bones from the roast are mostly thrown away, but no,


...the bones contain the most nutrient dense part of the meat.

Bone Broth has been found to be THE number 1 thing for helping with the following;

*Treating leaky gut syndrome - by sealing the lining of the gut (which is semi-permeable)

*Improving joint health - due to the large amounts of glucosamine and collagen, both great for joint health and reducing inflammation.

*Boost immune system - there has been clinical trials for those drinking chicken broth that they didn't catch colds and when they did they didn't last as long.

See, it really is chicken soup for the soul!

Bone Broth contains;

*Calcium - we all need strong bones, and just about every bodily function requires calcium in some shape or other.  If you have any bone conditions such as osteoporosis then bone broth is a great way to get calcium.

*Collagen - one of the best natural sources, great for skin, hair and nails.  Fights the ageing process!

*Gelatin - great for building strong bones and also to help the joints move against each other; gelatin is also great for gut health, thereby supporting the immune system (80% of which is housed in the gut).

It also has a massive benefits in that it reduces inflammation throughout the body, this is due to its mixture of amino acids, fats and other digestible minerals.

How to make a bone broth

It's so easy to make.

2-3kg beef bones, chicken carcasses, lamb bones (pick these up from the butchers for free).  If you get raw bones, make sure you roast them in the oven before putting into the broth.
1 x lemon squeezed
2 x handfuls of any onions, leeks, carrots or celery
1 x tbsp black peppercorns
1 x bay leaf

Any other herbs and seasoning.

1. Place the bones and other ingredients in a cooking pot and pour over cold water until it covers it.
2. Add a couple of caps of apple cider vinegar, and leave for one hour (this breaks the bones down)
3. Scrape off the top oily top.
4. Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 for beef or lamb, skimming off any foam that rises to the top. (I like to put mine in a slow cooker, and leave for 48 hours)
5. Strain the liquid. Use immediately or leave to cool before storing.

You can freeze it, unfrozen it lasts for about 5 days in the fridge, just heat a cup up every morning.

You can also add vegetables to it and make normal soup, or use it as stock in stews, casseroles etc.

It's so easy to make and so nutritious.  Why wouldn't you want to do it?

Let me know how you get on!

Tuesday 2 May 2017

Green Smoothies. Why we should all have them in our lives and how to make them.

Hi All

I love a green smoothie - they're a great and easy way to start the day, packed full of nutrients and they enable you to get a healthy kickstart to the morning.  You can mix and match the fruit that you put in, and add little extras such as seeds or nuts to make sure that you get your daily dosage of micronutrients, they also boost your immune system.  With all of those benefits why wouldn't you want them in your life - they're also highly portable too!

Green smoothies are also great to have post workout - your body needs carbohydrate and protein to replenish depleted stores, so add a little bit of protein power to your smoothie as well, and voila - a perfect post workout drink.

Remember to aim for optimal health you have to replace stores of glycogen (sugar) from naturally occurring sources (I'm not talking about a chocolate bar and a high energy drink here), which will allow your liver to process them quicker and restore your muscle balance.

Green Smoothies are a great addition to your daily regime
Here's a great recipe;

1-2 cups spinach
1 cup of water (or almond milk, coconut milk - whatever liquid you choose)
Half cup of strawberries
Half cup mango
Half cup protein powder (unflavoured or vanilla depending on your taste)

You can also add some fresh mint if it's in season.

If you're new to the Green Smoothie idea, here's another recipe for you to try;

1 cup of water (or other liquid as above)
1 banana peeled or avocado (with skin and stone removed)
Half cup of strawberries or raspberries
1-2 cups spinach

Again play around with the fruit, adding an avocado or a banana will give the smoothie that smooth texture, without either of these you will get a more 'juice with bits in' texture.  If you prefer your smoothies thick then don't add as much water, if you want them a bit more watery then add more.  Just play around with the ingredients until you find a one that suits you.

Here's some other things that you can add to your smoothie for an extra health kick;

Green Smoothies are healthy and portable


To make my smoothies, I use a Nutribullet, I've gone through various juicers and blenders in my time, but I've found the Nutribullet to be super easy to use and most importantly - super easy to clean! (I have spent hours trying to get bits of kiwi out of a juicer - frankly I have better ways to spend my life).

So here are the basics, choose one from each apart from the fruit - choose two from that column (for the green smoothies always choose spinach or kale as one of the fruit options);

Coconut Milk

Almond Milk

Soya Milk

Coconut Oil

Protein Powder





I also love to add a spoon of 'healthy greens' as can be found at the below link;

Organic Green Blend

Once you've made your smoothie, drink as soon as you can, if that's not possible they'll keep in the fridge for a couple of hours (don't be surprised if they change colour a bit).

Happy juicing, let me know how you get on with yours!

Jill x

Friday 24 February 2017

How to get motivated!

Hi All

I often get asked, how do I keep going? I'm not going to lie - shifting my ass out of bed on a morning is bloody hard, I'm not naturally a morning person.  But there's a few tricks that you can use to get yourself motivated and doing stuff, and here's a few tips;

1. Small steps in the right direction - so if you really can't be bothered to get up off the sofa and go for a run, or to your class; just get up and put your trainers on or get up and have a drink of water.  Just small things - but that small thing will break the pattern of 'slothliness' (think I just made that word up!), and get you moving in the right direction.

2. Buy some decent workout clothes!  It's true what they say, you've got to dress to impress.  If you're working out in your slobby clothes that you'd wear to sit around the house all day, then that's not really going to motivate you to get up and out.  So take my advice, get some decent clobber - it doesn't have to be expensive.  Put the outfit on and feel the force! :) You all know I love a jazzy legging - these are what literally get me to classes.

3. Follow the same pattern - so if Tuesday night is your Pilates class night, then so be it.  Get it ingrained into your life, nothing should come in the way of this.  Make it a habit!  No shirking - if it's raining - so what, if there's something good on the tv - so what, blah blah blah.  Believe me, I hear every excuse in the book for people not coming to classes.  
What I really want you to say to me the next time you can't make it - is 'my own health is not my priority', shift your mindset.  If you want to be a size smaller, if you want to be stronger, if you want to be free of pain - you have to work for it.  

The above, as with all of my program's and writings are all science based and proven to work (nerd girl alert!), not some wishy washy rubbish, but as with everything in life - nothing works unless you do!

Hopefully see you at the mat!

Jill x

Check out my website at

Sunday 8 January 2017

My top 5 tips to get rid of belly fat.

Hi All

Belly fat, we've all seen it, experienced it - hate it!  It appears gradually over time, and it seems to creep up on you, so one morning you wake up and there it is...and suddenly it's uncomfortable when you sit down, shopping for clothes becomes a chore and you avoid looking in mirrors - sound familiar?

It's the number ONE thing I always get asked is, 'how can I lose this' - whilst grabbing a hand full of flab situated around the mid-riff.  Well there are no easy solutions, but there are some particular reasons why you might store fat around your middle, and it's always the hardest to shift.  So here are my 5 top tips;

1. Exercise alone will not get rid of belly fat.  It doesn't matter how many 'Crunch Challenges' you do or how many sit-ups - if the layer of fat is still there then you still won't see the abdominal muscles underneath (incidentally to have that 'shredded' 6-pack look then you have to get your bodyfat % down to around 12% for women and around 10% for men - not usually acheiveable or sustainable for the majority of the population!).  It's true that abdominals are made in the kitchen, not in the gym.  You should still do tummy exercises as they perform an important function in holding you upright,  but don't expect to have a '6-pack' without some serious diet changes.

2. Cut out the white, starchy carbs. You know what I'm talking about: pasta, pastries, white rice, white bread - all of these are processed in the body causing a spike in insulin and it is the insulin's job to turn the sugar into either energy or store it as fat.  And where is the first and easiest place for the fat to be stored...?  You guessed it - the mid-riff!  Your body does not need carbohydrates at all - we have essential fats and essential proteins - but not essential carbs, their only purpose is for energy, so unless you are burning off that energy it will be stored as fat.

3. Eating fat does not make you fat. Your body needs fat, it uses it for energy and to perform essential functions.  Several recent studies have shown that low fat diets do not work, see here. NEVER buy low-fat, low-sugar foods - theses all contain high levels of sweetners and chemicals to make them taste better.  These chemicals can make your body react by storing fat.

4. Drink plenty of water. Ditch the diet drinks, as above they're full of chemicals, infact recent studies are now showing that they're just as bad for you as the full sugar versions - see study here.  Just drink plain water (tap water is fine) and lots of it.  If you want to add some flavour then add a couple of slices of lemon, cucumber or mint.  Incidentally, if you suffer from back pain, then you may be de-hydrated - the first place the body takes water from when there is not enough being provided is the disc inbetween the vertebrae. The WHO recommend 2 litres a day.

5. Reduce Stress. Easier said than done, right?  But the fact is that stress causes a rise in cortisol, and when cortisol is in your blood stream at the same time as insulin (remember high sugars etc), then that causes your body to go into hyper fat storage (I just made that term up - but that is essentially what happens!).  So take actions to reduce your stress levels - get outside, exercise, get some natural light, make sure you get enough sleep, meditate or just do something that you enjoy doing.

So there's a few things to get you started.  It takes around 6-8 weeks for your body to begin to show any significant changes, don't keep weighing yourself - your weight fluctuates daily/monthly - you're better off measuring your waistline.  The main thing is to stick to it - all diet and fitness programs will work over time, it's just not a quick fix, you have to be persistant.

Good luck - and if you need any help with any aspects of diet and fitness, then why not drop me a line, once you join my classes or 1-1 sessions you can join my private exclusive group where we do health challenges which cover all aspects of nutrition and fitness.

For further information see my website here.

Jill x


Don't forget to like my Facebook Page.